We were thrilled with our 3rd party testing results. Our Creatine Monohydrate came back completely spotless from any heavy metals and we were well below all other thresholds.

Our Creatine HCL also had extremely low levels of heavy metals and was completely clean of common impurities like Dicyandiamide.

While it's tough to pin down an exact amount, recent studies on Creatine Monohydrate have shown that an optimal dose could be 0.1 g/kg body weight.*

This means someone weighing 200lbs could take ~9 grams or close to 2 servings.

Math here:

Convert 200 lb to kg

200 lb ÷ 2.2046 ≈ 90.7 kg
0.1 g × 90.7 kg ≈ 9.07 g

Creatine also naturally occurs in foods, which can play a factor.

On average, beef contains 2g per lb, as a reference point. For additional details on how much creatine is in each food please see here: https://www.researchgate.net/figure/Creatine-Content-in-Select-Foods_tbl3_227249571https://pmc.ncbi.nlm.nih.gov/articles/PMC3407788/#sec19

*https://pmc.ncbi.nlm.nih.gov/articles/PMC3407788/#sec19

Creatine is naturally found in animal-based foods, especially red meat and fish. For reference, 1 lb of beef contains about 2 grams of creatine. While diet contributes, most athletes or active adults find supplementation necessary to reach optimal levels for performance or recovery.

Creatine is effective whenever you take it, but many studies suggest post-workout or with a meal may support better absorption. Consistency is more important than exact timing.

A study found that creatine supplementation enhanced memory in healthy individuals especially older adults (66-76 years) https://pubmed.ncbi.nlm.nih.gov/35984306/

Loading phases (20g/day for 5–7 days) were common in older protocols, but research shows that regular daily dosing of 0.1 g/kg achieves the same benefits over time without the need for a high-dose loading phase.

Creatine primarily supports muscle strength, power, and recovery. It may cause a small increase in water weight in muscles but does not directly increase fat. Gains in muscle can indirectly support metabolism over time.

Creatine monohydrate is one of the most researched supplements in history. Studies show that long-term use in healthy adults is safe when taken at recommended doses. Always stay hydrated, as creatine can increase water retention in muscles.

Absolutely. Because creatine is mostly found in meat and fish, vegetarians and vegans often have lower baseline levels and may see even greater performance benefits from supplementation.

At Glass Nutrition we believe in providing you with the best possible product all around. This includes the packing which it comes in. The manufacturing costs are higher for us, but we do not believe in cutting corners for your health or the health of the environment. We strongly believe that companies should strive to make the world a better place and we do our best to stay consistent with this message by choosing glass containers instead of the traditional plastic. This study showed that “many more chemicals are migrating from plastics than previously known”

https://pmc.ncbi.nlm.nih.gov/articles/PMC8427741

 “It is evident that our current approaches to production, use and disposal are not sustainable and present concerns for wildlife and human health” –  

https://pmc.ncbi.nlm.nih.gov/articles/PMC2873021/